20 Minute HIIT A
20 Minute HIIT A
October 20, 2018
20 Minute TABATA B
20 Minute Tabata B
October 21, 2018

20 Minute HIIT B

20 Minute HIIT B

20 Minute HIIT B

You can download a pdf of this plan here
Lets begin by going over each of the exercises that will be included in the 20 Minute HIIT B.

Exercises

Alternating Lunges
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

Burpee
Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up position.

Butt Kicks
Start standing with your feet hip-width apart then start jogging in place. The difference here is that you’ll be bringing your heels behind you to tap your butt (or get as close to it as you can).

Calf Raise
From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

Crunch
Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

High Knees
Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

Hollow Hold
Start on your back with your legs extended out in front and your arms overhead. Lift your legs up toward the ceiling as you pull your belly button and lower back flat on the floor. Lower your legs only as far as you can while keeping your lower back pinned down to the ground. Round your upper back and look at your toes. Hold this position.

Jumping Jacks
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

Leg Lifts
Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

Mountain Climber
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

Plank
Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position.

Plank to Pushup
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

Push-Up
Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back upthrough your hands to the start position. Don’t lock out the elbows; keep them slightly bent

Shoulder Bridge
Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

Single-Leg Glute Bridges
Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Repeat on the other side.

Squat
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

Superman
Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.

Triceps Dip
Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

Tuck Jump
Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump again!

20 Minute HIIT B Details

Circuit 1

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Jumping Jacks 01:00 1 00:00 00:00 01:00
Alternating Lunges 01:00 1 00:00 00:00 01:00
Mountain Climber 01:00 1 00:00 00:00 01:00
Burpee 01:00 1 00:00 00:00 01:00
Tuck Jump 01:00 1 00:00 00:00 01:00
Push-Up 01:00 1 00:00 00:00 01:00
Superman 01:00 1 00:00 00:00 01:00
Triceps Dip 01:00 1 00:00 00:00 01:00
Butt Kicks 01:00 1 00:00 00:00 01:00
Leg Lifts 01:00 1 00:00 02:00 03:00
Totals 10:00 00:00 02:00 12:00

Circuit 2

Exercise Duration Times Executed Rest Rest After Circuit Total Time
Crunch 01:00 1 00:00 00:00 01:00
Shoulder Bridge 01:00 1 00:00 00:00 01:00
Single-Leg Glute Bridges 01:00 1 00:00 00:00 01:00
Hollow Hold 01:00 1 00:00 00:00 01:00
Burpee 01:00 1 00:00 00:00 01:00
Calf Raise 01:00 1 00:00 00:00 01:00
Squat 01:00 1 00:00 00:00 01:00
High Knees 01:00 1 00:00 00:00 01:00
Plank to Pushup 01:00 1 00:00 00:00 01:00
Plank 01:00 1 00:00 00:00 01:00
Totals 10:00 00:00 00:00 10:00

Boot Camp Totals

Total Duration Total Rest Total Rest After Circuit Time Total Time
20:00 00:00 02:00 22:00

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